GymPlan AILeverage Iso Row
Leverage Iso Row is a beginner compound machine exercise that mainly works your lats, with help from your biceps and upper back.
How to do the leverage iso row
- Load an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level. Grasp the handles with either a neutral or pronated grip. This will be your starting position.
- Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.
- Pause at the bottom of the motion, and then slowly return the handles to the starting position. For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialLeverage Iso Row alternatives
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What muscles does the leverage iso row work?
It mainly works your lats; your biceps and upper back assist.
How many sets and reps of leverage iso row should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the leverage iso row good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.